NEWS

TUE WOD Recording: Here

WOD

GYM WOD

“Guns + Ships”
4 x 4:00
400 Meter Run
Round 1: Max Russian Twists (45/25)
Round 2: Max Hand-Release Push Ups
Round 3: Max Sit Ups
Round 4: Max Lunges
Rest 1 Minute Between Rounds

HOME WOD

4 x 4:00
400 Meter Run
Round 1: Max Russian Twists
Round 2: Max Hand-Release Push Ups
Round 3: Max Sit Ups
Round 4: Max Lunges
Rest 1 Minute Between Rounds

WOD GUIDANCE & GOALS
At the start of every 4 minute interval, run 400 meters (scale: 300m or 200m) which will take around 2 minutes, then complete as many of the designated movement as possible in the remaining time. Round one use a plate for the Russian twists (left + right = 1 rep), round two is hand release push ups, round three max sit ups and round four is lunges (left + right = 1 rep). Record total reps per round to comments.

Post Reps to Comments.

ENDURANCE

1 Mile Run
4 x 400m, :60 rest
3 x600m, :90 rest
2 x 800m, 2:00 rest